Half Kneeling Open Book

Instructions

1. Start in a half-kneeling position next to a wall.

2. Position yourself so the front leg is the leg furthest from the wall.

3. Place a small foam roller between the front knee and the wall.

4. Press the front knee gently into the foam roller so it stays in place.

5. Keep the back knee on the floor and the front foot flat.

6. Bring both arms straight out in front of you, with your hands stacked or palms together.

7. Begin the open book by rotating your upper body away from the wall.

8. Let the top arm open out to the side as your chest rotates.

9. Pause briefly at the end of the rotation.

10. Bring the arm and torso back to the starting position with control.

Common Compensations

• Do not let the front knee lose pressure into the foam roller.

• Do not let your pelvis rotate excessively as you open.

• Do not collapse your chest or round your upper back.

• Do not shrug the moving shoulder toward your ear.

• Do not force the arm farther back than you can control.

• Do not rush the rotation or the return.

Extra Info

• You should feel this mostly in the upper back, rib cage, and shoulder.

• You may also feel your core and hips working to keep the half-kneeling position steady.

• The foam roller adds a stability and alignment challenge through the front leg.

• The goal is controlled thoracic rotation while keeping the lower body stable.

• You should not feel sharp pain in the shoulder, neck, low back, hip, or knee.